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Protein-rich foods beneficial for weight loss!

  1. Nowadays you can hardly ignore it: the so-called protein diets, where you eat a relatively large amount of protein and relatively few carbohydrates, in order to lose fat faster.]

  1. It seems to be a relatively successful method, judging by the wildly enthusiastic success stories - but how come these proteins help you lose weight so well? Is just eating protein enough, or is there something else involved? And how exactly do you get the right amount of protein-rich food? We'll discuss it all in this blog!

No blood sugar spike

  1. A first advantage of protein-rich foods is that, unlike products that are full of fast carbohydrates, they do not cause your blood sugar to spike. Such a peak is problematic because after a significant peak there is always a deep trough.

  1. The sugars give you a lot of energy in the short term, but after some time you will suffer from a so-called sugar dip. The need for sweets increases again and the chance that you will overeat increases a lot.

  1. When you eat more protein-rich foods and less fast sugars, you won't be bothered by this. This also prevents the deep troughs that often follow such a high peak, and which can lead to binge eating. It has been shown that people generally eat less when their diet is relatively high in protein.

Slow digestion

  1. And proteins have another property that significantly reduces the risk of binge eating: they are digested relatively slowly by your body. This has two advantages. First of all, it means that your stomach stays full longer after you eat, so you have less appetite for snacks - something that significantly reduces the total amount of calories you take in each day.

  1. In addition, the digestion of protein-rich foods also burns slightly more calories than with food that mainly consists of other macronutrients. The difference is not very big, but if you use a little more energy every day, it will make a difference in the long run!

Proteins and muscles

  1. The final benefit of proteins is perhaps the greatest, at least for people who are willing to exercise a little more when they want to lose weight. By eating a lot of protein, you will build muscle tissue faster; after all, proteins are the most important building material for this.

  1. Now muscles burn significantly more energy than fat; even if you sit still for most of the day, you will already be burning more calories simply by the makeup of your body. So if you want to lose weight, a diet of protein combined with regular strength training is very effective!

How many protein foods

  1. The above benefits may be very convincing, but that doesn't mean you should just eat as much protein as possible. Excess is harmful, and that also applies here: an excess of protein can indeed be converted into fat. In addition, your body can only use a limited amount of protein to build muscle mass. So more food has no added value.

  1. So keep it to about 0.8 grams of protein per kilogram of body weight per day if you don't exercise much. Endurance athletes need a little more, about 1.2 to 1.4 grams per kilogram of body weight. For strength athletes, 1.8 grams of protein per kilogram of body weight is more than enough.

  1. For most people, that means they get at most 20-30% of their energy from protein-rich foods, which is fine; After all, fat and carbohydrates also have their function, and you shouldn't get too little of them!

Protein foods

  1. Which foods do you ultimately get that protein from? Anything is possible! Animal products such as meat, fish, eggs and dairy are simple and popular sources. However, it is not wise to eat only animal proteins.

  1. Also alternate with vegetable proteins from, for example, soy, legumes, whole grains, nuts and seeds and certain protein-rich vegetables. This way you get a wide variety of amino acids and take full advantage of all the different benefits.

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